Stress management can be a major challenge in today's world. If you want to have a quick overview of the local bookstore's self-help section, the shelves and shelves are packed with books on various aspects of stress management. We put a lot of emphasis on culture and we all need a break. And yet we struggle to find a healthy way to find the stress of modern life.

The problem with stress management

Have you ever been between $ 50 and $ 100 for a professional massage? It feels very good, and it may have become much easier. But just a few miles down the road, stress levels begin to crawl because they have re-entered traffic, bills, relationships, and work.

Have you ever had a great vacation and decided that you needed a vacation to get your vacation back? Traveling is really wonderful, but one or two trips per year are not enough to relieve stress. Returning to the same position as you went, usually with more work on your desk!

Have you ever been too busy to take a break? Maybe you let me go, you've been deleted because you thought you did not have time. And when the break is finally done, you can not rest.

These scenarios describe common problems with typical stress management efforts.

  • Sometimes we expect too much from the strategies
  • We do not give ourselves enough time to really relax
  • It is possible to have a stress management program to overcome these problems and realistically fit into the busiest schedule. Before discussing how to prepare your plan, let me explain exactly what your stress is. Understanding the nature of stress helps to create the program.

    Stress Defined

    Stress is an organization's alarm system. This is a physiological reaction to the environment in the environment. You may know the answer to the fight or flight. It is also known as a sympathetic nervous system. When faced with a threat, the brain immediately triggers the release of stress hormones, which in turn creates a number of physiological changes. These changes are designed to allow the body to fight or to escape the threat. Heart rate, sweating, muscle tension, changes in blood flow, shallow breathing, increased vigilance and reaction time are all part of this response. In a life-threatening situation, this response is favorable. You've experienced the benefits of a car opening up in front of him and he hit the brakes instantly. This alarm system can be a real life-saver.

    After the threat, the body has another system, the relaxation response. This is a parasympathetic nervous system and returns the body to a state of relaxed state. The problem is that the body needs enough time to rest. Do you remember that car that stuck in front of you? Think about how long it took before your heart stopped. In our hectic world, after the stressor, we get into a stressful situation. We rarely have time to rest completely before a new threat arises. The brain does not know the difference between a mugger and a perceived threat (fear of losing a job). It responds to both threats the same, and it happens immediately. To further complicate the situation, the natural reaction of the body is sometimes socially inappropriate. No matter how you want, you can not do somebody and run away if you're angry.

    The income is that we rarely return to that calm state. Instead, the load is slowly increasing, so that mild or moderate stress becomes our new baseline, the new "calm". But our calm state is actually a stressful state. Therefore, it does not take much to make it to a highly stressed state. Keep in mind that stress is a physiological response. This new baseline results in nearly constant cascades of stress hormones and physical symptoms (eg jitteriness, insomnia, gastrointestinal problems, fatigue, headache and muscle tension). If it lasts for a long time, it causes emotional and cognitive symptoms (eg chronic worry, poor concentration, overload, anxiety and depression).

    Designing a Realistic Stress Management Program

    But there's good news! You can learn consciously to create a relaxation response. The good stress management program has three components: the body, the mind, and the heart or soul.


    The goal is to either burn stress chemicals, induce a relaxation response, or both. Aerobic exercise is an excellent way to burn stress. Do not forget that the stress control system is designed to move us. Alternatively, you can know the parasympathetic nervous system consciously. There are several effective techniques you can use: yoga, tai chi, meditation, deep breathing, progressive muscle relaxation or praying. Slow conscious movement and / or slow conscious breathing induce this calm state. If you choose exercise, I suggest adding a second relaxation technique to take full advantage of your program.


    The goal here is to reduce the inner chatter of the mind and the thoughts that can generate stress. Many of the relaxation methods described above are also effective in attenuating the mind. It can be useful for any healthy activity that is at the heart of the mind. This includes some hobbies such as knitting, reading or woodworking. If you are in a stressful state, your mind will return to the source or stress sources. This is natural and is expected. When that happens – I take note that I did not say "yes" – cautiously, kindly direct your minds to your job. You often have to repeat this, but over time you will probably have to decrease how often your mind is returning to your worries.

    Heart or Soul

    This refers to feeling of satisfaction and happiness. Obviously, a worthy stress management program must include the feeling of rest and rejuvenation. Why do you feel refreshed or nourished? For example, it may be meditation or prayer. Any activity of any conscience or body meets these criteria. You can also find other activities that nourish your heart, for example, in your children or in your garden.


    The most effective stress management program is an activity that includes all three components. But you can combine activities to fit your preferences. For example, if the workmanship meets the criteria of the mind and heart, it can increase your muscle relaxation to your body. You can also develop a repertoire that you can draw from. This may be needed for those who are easy to carry or require variation.

    The ultimate consideration is time. How much time is the stress management program every day? Be honest with yourself. If you can not afford enough time, you will not follow. This is a lesson that many have learned over and over again. And some of us did not know it again and again. To be successful, you definitely need a reasonable time. No big time interval. If your answer is five minutes a day, you can choose a particularly effective alternative, such as deep breathing.

    When making decisions, remember that stress is a natural reaction that we have repeatedly triggered in our daily lives. To compensate for this answer we have to make a conscious start every day.

    Source by sbobet

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